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Stonehill College 1st Day - Orientation
It is possible to relax completely in any posture—sitting, standing, walking or lying—by returning again and again to the breath and a gentle half-smile. Breathing in, I am aware of my body (arms, shoulders, face, the whole body); breathing out, I smile to it. This practice of “calming my body” and “smiling to my body” is an act of peace and compassion that nourishes and heals not only ourselves but “the whole world.” Listening to a Dharma talk is like welcoming rain: we allow the “Dharma rain” to penetrate the soil of body and mind without comparing, arguing or thinking, so our own seeds of understanding, compassion and awakening may sprout and blossom.
Mindful breathing and walking generate “the energy of mindfulness,” uniting body and mind in the here and now, where the “kingdom of God” or “pure land of the Buddha” is available. The Buddha’s first exercise—Awareness of In-Breath and Out-Breath—can be deepened in two stages:
- Enjoying “in” and “out” as they are
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Noticing how after a few minutes your breath becomes deep and slow
From there, you can refine your practice with these meditation cues (often sung together):
• In, Out, Deep, Slow, Calm, Ease, Smile, Release
• Present Moment, Wonderful Moment
Walking meditation follows the same method—one step per in-breath, one per out-breath (or two, three steps as preferred)—bringing peace, joy and solidity with each mindful footfall. Every moment of sitting, walking, eating or breathing can become a nourishing gift to ourselves, our Sangha and the world.
